BASIC POWER ROUTINE - Page 2 - UK-Muscle Body Building Community

chris jenkins · 19-12-2007, 10:16 AM

I would cut the exercises down and work around 3 days. mon -bench wed's - squat's friday - deadlift's. Drop all other assistance exercises and just focus on the three big lift's for a few week's.

At the moment my routine is something like this:

mon : max effort bench / shoulder's / tricep's / rear delt's

wed's: box squat / ham's / band work / abdominal's - core / calves

friday : deadlift with band's or chains / back work / core

sat : speed bench with 50-60% of my shirted bench (this is a very light workout)

joepeeps · 19-12-2007, 11:18 PM

Thanks chris..thought that previous workout load was a bit on the high side!!I'm doing a three day split similar to that one above but i don't have the speed bench day..and my gym doest have bands or chains sadly so no Westside stuff for me lol..i don't like 4 day splits so i might start throwing the speed bench in at the end of my deadlift and back day instead but thanks again for the tips.

chris jenkins · 20-12-2007, 08:52 AM

No problem Joe mate, the guy who own's the gym I train at purchased some band's when he was over training with the Westsider's. I have found they have helped, I still hit my heavyest set's without the band's.

Worth investing in some if you want to mix your training up a bit, I didnt want to use them at first was stuck in my ways a bit. Have to change with the times I guess bro.

Chris4Pez · 20-12-2007, 02:14 PM

:bump: sorry guys haven't got time to read now as am work but will read as am interested in this sort of thing as bully and a few others have been telling me about it!

joepeeps · 21-12-2007, 01:32 AM

Problem i have tho is no one in my gym uses bands and i have never tried them tho read a lot about the benefits of bands and boards..some big lads at my gym but i think the Westside stuff has yet to infiltrate the place lol!!

chris jenkins · 22-12-2007, 09:18 AM

I have got a little stronger using them, worth investing bro

Read away Chris mate, I post at work also lol

Chris4Pez · 30-12-2007, 09:09 PM

Chris what are you currently weighing in at? also are you a natty trainer who do you use?

Also if you don't mind what is your day to day diet?

Sorry for all the questions but just want to get a perspective on this sort of thing

Bulldozer · 17-01-2008, 08:44 PM

Quote:

Originally Posted by chris jenkins

I would cut the exercises down and work around 3 days. mon -bench wed's - squat's friday - deadlift's. Drop all other assistance exercises and just focus on the three big lift's for a few week's.

At the moment my routine is something like this:

mon : max effort bench / shoulder's / tricep's / rear delt's

wed's: box squat / ham's / band work / abdominal's - core / calves

friday : deadlift with band's or chains / back work / core

sat : speed bench with 50-60% of my shirted bench (this is a very light workout)

Could you expand more on your workout please Chris.

Exercise's, sets, reps ??

Big_Dan · 24-02-2008, 08:05 PM

I was using the bands before christmas ,
found they really helped with my explosive strength,
also been experimenting with the chains , found they really helped my
close-grip benching alot , as well as my other lifts,

that first routine u posted up , was quite similar to the one i was using early last year, found it reli helped build my foundations , to my training !!

speak soon guys

cmaxm · 27-07-2009, 06:14 PM

thanks

Sim6 · 05-10-2009, 04:39 PM

Bit of a newb question but how do you workout your 3 and 5 rep max?

19-12-2007, 10:16 AM	#16 (permalink)
chris jenkins WPC 90kg world champion Join Date: Aug 2004 Posts: 1,007	Re: BASIC POWER ROUTINE I would cut the exercises down and work around 3 days. mon -bench wed's - squat's friday - deadlift's. Drop all other assistance exercises and just focus on the three big lift's for a few week's. At the moment my routine is something like this: mon : max effort bench / shoulder's / tricep's / rear delt's wed's: box squat / ham's / band work / abdominal's - core / calves friday : deadlift with band's or chains / back work / core sat : speed bench with 50-60% of my shirted bench (this is a very light workout) Last edited by chris jenkins; 20-12-2007 at 08:53 AM.

19-12-2007, 11:18 PM	#17 (permalink)
joepeeps Yidddddd arrrmmmmmyyyyyy!!!!!!!!!! Join Date: Nov 2007 Location: London Posts: 90	Re: BASIC POWER ROUTINE Thanks chris..thought that previous workout load was a bit on the high side!!I'm doing a three day split similar to that one above but i don't have the speed bench day..and my gym doest have bands or chains sadly so no Westside stuff for me lol..i don't like 4 day splits so i might start throwing the speed bench in at the end of my deadlift and back day instead but thanks again for the tips.

20-12-2007, 08:52 AM	#18 (permalink)
chris jenkins WPC 90kg world champion Join Date: Aug 2004 Posts: 1,007	Re: BASIC POWER ROUTINE No problem Joe mate, the guy who own's the gym I train at purchased some band's when he was over training with the Westsider's. I have found they have helped, I still hit my heavyest set's without the band's. Worth investing in some if you want to mix your training up a bit, I didnt want to use them at first was stuck in my ways a bit. Have to change with the times I guess bro.

20-12-2007, 02:14 PM	#19 (permalink)
Chris4Pez “If you can dream it, you can do it.” Join Date: Sep 2007 Location: UK Posts: 2,140	Re: BASIC POWER ROUTINE :bump: sorry guys haven't got time to read now as am work but will read as am interested in this sort of thing as bully and a few others have been telling me about it!

21-12-2007, 01:32 AM	#20 (permalink)
joepeeps Yidddddd arrrmmmmmyyyyyy!!!!!!!!!! Join Date: Nov 2007 Location: London Posts: 90	Re: BASIC POWER ROUTINE Problem i have tho is no one in my gym uses bands and i have never tried them tho read a lot about the benefits of bands and boards..some big lads at my gym but i think the Westside stuff has yet to infiltrate the place lol!!

22-12-2007, 09:18 AM	#21 (permalink)
chris jenkins WPC 90kg world champion Join Date: Aug 2004 Posts: 1,007	Re: BASIC POWER ROUTINE I have got a little stronger using them, worth investing bro Read away Chris mate, I post at work also lol

30-12-2007, 09:09 PM	#22 (permalink)
Chris4Pez “If you can dream it, you can do it.” Join Date: Sep 2007 Location: UK Posts: 2,140	Re: BASIC POWER ROUTINE Chris what are you currently weighing in at? also are you a natty trainer who do you use? Also if you don't mind what is your day to day diet? Sorry for all the questions but just want to get a perspective on this sort of thing

24-02-2008, 08:05 PM	#24 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 490	Re: BASIC POWER ROUTINE I was using the bands before christmas , found they really helped with my explosive strength, also been experimenting with the chains , found they really helped my close-grip benching alot , as well as my other lifts, that first routine u posted up , was quite similar to the one i was using early last year, found it reli helped build my foundations , to my training !! speak soon guys

27-07-2009, 06:14 PM	#25 (permalink)
cmaxm Newbie Trainer Join Date: Jul 2009 Posts: 7	Re: BASIC POWER ROUTINE thanks

05-10-2009, 04:39 PM	#26 (permalink)
Sim6 The Si Train! Join Date: Jul 2009 Location: York - UK Posts: 294	Re: BASIC POWER ROUTINE Bit of a newb question but how do you workout your 3 and 5 rep max?